Tuesday 112718

CrossFit Brunswick – CrossFit

Next Monday all 6am classes will be moved to 5:45am!

Hoodie Orders end December 1st!

The gym will be closed for renovations Saturday December 8th and Sunday December 9th! Anyone who wants to lend a helping hand is welcome! We will provide refreshments!

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!


Keep your ears and eyes open for all your CFB holiday updates, announcements, and schedule changes! #tistheseason #tobefit #crossfitbrunswick

Warm-up

15 Minutes for

Active Dynamic Warmup

2 Wall Walks between sets

Strength

Bench Press (6-4-2-4-6)

-1set every 3min for 15min

*6 @ 70-75%

*4 @ 75-80%

*2 @ 85-90%

*4 @ 75-80%

*6 @ 85-90%

-Superset with 5 heavy Bent Over Rows per set

Bent Over Row (5×5)

Metcon

Metcon (Time)

4 Rounds for Time, 12min Cap:

12 Shoulder-to-OH 95-65 (+135/95)

12 Bar-Over Burpees

12 Pull-ups (+C2B)

Extra Credit

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